Couch to 5k apps

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Get Moving and Crush Your Goals: The Best Couch to 5K Apps to Transform Your Fitness

Are you looking to start your improve your fitness journey? Have you thought about running? It can be very daunting when you think about starting your running journey. However, this is a way to start and can make the journey fun. As a beginner runner, couch to 5k apps are a great resource to help you embark on your journey. In this blog post, we’ll explore the benefits of these couch to 5k app and introduce you to some of the best options available for you.

Benefits of Running

There are so many amazing benefits of running that you can experience throughout your running journey. Benefits that include:

  • Requires very little equipment, only a pair of comfortable trainers, leggings or shorts, a sport bra and a t-shirt.
  • Can help you to lose some weight
  • Helps to protect your bones against any diseases such as osteoporosis
  • A great stress reliever
  • Improves your mood, confidence and self-belief.

Who Is The Couch to 5k App For?

These apps are suitable for anyone who wants to start running or want to improve your fitness. It doesn’t matter if you have ever running before or not.

How Does It Work?

Couch to 5k apps are quite simple to use. It depends on the app on how many weeks it will for you to complete the challenge. The structure of all couch to 5k is that each week you do three runs. All lasting about 30 minutes each (that include the warm up and cool down walks). It is the same session for all three of your runs for the week.

Some of them has someone talking you through your session and some use a bell or something like that to help direction you through. Do not worried about running for a whole 30 minutes you will build up to it. For a few week you will be mixing walking and running in your session.

Couch to 5k Apps

All of these couch to 5k apps are similar but also different in a way. If you are thinking about starting your running journey, why not, check out some of these couch to 5k apps below. Many of them I have tried myself. I will tell you which one I love using.

Couch to 5k apps are great for beginners

Just Run

Just Run is a great app to help start your running journey. It claims to get you running 5k in 9 week as a complete beginner. (It depends on how often you going for a run or if you repeat a week or two.) After completing the couch to 5k option of this app, you can continue on to run 10k in 6 weeks.

It is simple app with nothing special about it. There are a few features to this C25K app, which include:

  • Lock screen notification to check your progress. (One of my favourite features on any of the Couch to 5k apps.)
  • Can work with audio providers like audio books or Spotify at the same time as using this app.
  • No ads
  • You can set days for which you want to run on

A few summer ago, I tried the Just Run app. I have a very positive experience with it. It was simple to use and get the results that I wanted once I had finished. I decided to try the next step of running 10k with the app.

Start Running

Another simple and easy C25K app is Start Running. This app is different to any other couch to 5k apps. It doesn’t focus on the running technique but more on the goal of increasing the amount of time you run for. For example, level 1 you would for 20 minutes whereas, in level 4 the running time would be 60 minutes.

The features of Start Running app includes:

  • Detailed stats from each workout
  • Built-in pedometer
  • GPS route after each training session
  • Custom workouts
  • Distance, speed and pace tracker

Not a big fan of this app as someone who was a complete beginner. I give up after a few sessions as I was seeing the results that I wanted. I would not recommend it to a complete beginner.

NHS Couch to 5k

I am currently using this app at the moment. This is one of my favourite ones that I have tried over the year. It is so simple and easy to use.

When you start this app, you get to choose a voice audio coach. There are a great selection of voice coach. Some are famous runners and some are famous people. For example, Yasmin Evans, Jo Whiley, Denise Lewis, Steve Cram and a few more.

The NHS couch to 5k app has a few interesting features to it. They include:

  • Halfway through your workout, there will be a bell telling you you are halfway. Love this feature as it can indicate when you need to turn around to go back home or where you started.
  • It tracks your progress also there are awards to achieve.
  • Works with your choice of audio provider such as Apple Music, Spotify, etc. Music will drop to a low volume whilst any instructions or tips are told to you.
  • Timely tips and encouragement to help you through your running journey.
  • No need to worry about the countdown of when to walk or run. Your voice coach will tell you what to do.
Running is a great exercise for lose weight and other illness.

The C25K: Couch to 5k

C25k: Couch to 5k app is the one of the most popular running training app. It has been featured in many big newspapers and magazines such as Cosmopolitan, Glamour and Popsugar Fitness. There has been millions of success stories since it has been launched.

If you are looking for an easy app, this is the app for you. It is super easy to use. All you need to do is run up to 3 times a week for 8 weeks. This can change depend on how frequency you are with your training schedule.

Some of the features that are included:

  • Exclusive partnership with MyFitnessPal
  • Map your run at the end of your training session.
  • Another app that you can listen to your choice of music provider.

I have tried this app when I first started my running journey. It was a great app to start my running journey with. My favourite thing about this app is the fact that I can listen to my own music.

5k Runner

Another couch to 5k app that I have tried in the past is 5k Runner. The only problem with this app is it is only free for the first week after that you will be to pay for it. If you are like me, the trail period is great to see if you want to start this journey. However, there are plenty of free couch to 5k apps out there.

The features to 5k Runner include:

  • The usage of a human voice
  • Works well with your choice of music provider
  • Earn awards and achievements whilst on your running journey

Nike Run Club

I have tried the Nike run club app yet, but I am thinking about trying it at some point. It is not just a couch to 5k app, however, it offers beginner training plans. Like a few of the other couch to 5k apps, it provides audio guided runs, GPS tracking and works well with your other music provider.

This would be a great app with there is a group of you all starting your running journey. As you can invite them to do challenges with you.

Tips for Success

There are a few tips that you might want to keep in mind when you start your running journey. Tips that include:

  • Invest in proper running shoes. Make sure to go to running shop where someone can help you find the perfect running shoes. You can do this after a few weeks of running as running shoes can be expensive. Good running shoes helps to reduce the risk of any injuries and allows for a more comfort experience when running.
  • Make sure to listen to your body. This is an important one for when you start running. Make sure to rest when you need to and try to avoid pushing yourself too much. This can result in developing an injury. Look out for any pain whilst running, if so, slow down to a walk or take a break to stretch. It may not be too serious. Just be careful
  • Try to stay consistent. Make a training plan and try to stick to it. Stay consistent with your plan is the key to see progress.
  • Celebrate your milestones. Make sure to reward yourself after your hard work. Milestones such as first run ever, run running 2 miles or completing your challenge. It is up to you what your milestones are.
Running is a great workout and everyone can do it.


Couch to 5k apps are a great resource in helping anyone who wants to start their running journey as a beginner. It can help to transform some people who leads a sedentary lifestyle into a confident runner. I have used couch to 5k apps for many years now and I love them. I would recommend them to anyone who is interested in running. You can learn a lot of some of these apps such as running techniques and how to breath whilst running. If you are interested in running, all you need is to find an app that suits your need. Go start your running journey.

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